What can I eat to improve my memory?

 I have noticed that for the past one year, I forget easily. How can change my diet to ensure that my memory stays sharp? Becky

There are a number of things that affect our memory. The first is a diet high in sugar and sugary foods such as soda, cake, ice cream and sweets, among others. Sugar has been shown to cause inflammation in the brain and dramatically reduces brain function. In fact, dementia, a problem of memory and thinking as we age, is linked to sugar. Some people have even suggested calling some forms of dementia type 3 diabetes.

Stress can also affect memory by producing inflammatory compounds that affect the brain. But a common unknown cause of poor memory is inflammation in the gut. Certain foods we eat have inflammatory effects on the gut. This makes the gut leaky, allows things to pass through prematurely, which then mounts an immune response that affects our whole body, including our memory. 

Other symptoms that could point to your gut as a factor in your memory loss are gas, bloating, constipation, fatigue, headaches, poor sleep, lower back pain, poor focus, rapid weight gain and even recurrent infections. Common culprit foods include gluten-containing foods such as wheat, dairy products, egg white, peanuts/groundnuts and seafood. In any case, if your memory is deteriorating, consult a doctor for help.

Fortunately, some foods can help improve memory. In general, foods that are high in healthy fat are good for the brain and memory because the brain and nerves contain a lot of fat along the nerve linings. Foods that are anti-inflammatory are also good for the brain because a lot of memory loss is linked to inflammation. The best foods to improve memory include:

●Fruits like - Avocado and all berries.
●Green vegetables such as broccoli, celery and green leafy vegetables such as spinach.
● Beetroot. 
●Spices, especially turmeric and rosemary
●Fatty fish. 
●Healthier oils such as extra virgin olive oil and coconut oil.

● Green tea.
●Dark chocolate.
● Nuts, especially walnuts.
Although not a food, Ginkgo Biloba is one of the best herbs for poor memory. Anyone with poor memory should use this herb. Keep in mind that other essential practices for improved memory include regular exercise (at least three hours a week) and getting enough sleep (at least seven to eight hours each day).